Here are some quick and healthy recipes for breakfast to try.
Bircher muesli with apple & banana
PREP: 5 MINS plus several hours chilling
EASY LEVEL
SERVES 2
Soaking oats and seeds overnight makes them easier to digest, and the muesli will be extra creamy. Great for a quick breakfast straight from the fridge
Ingredients
1 eating apple, coarsely grated
50g jumbo porridge oats
25g mixed seeds (such as sunflower, pumpkin, sesame, and linseed)
25g mixed nuts (such as Brazils, hazelnuts, almonds, pecans, and walnuts), roughly chopped
¼ tsp ground cinnamon
100g full-fat natural bio-yogurt
1 medium banana, sliced
25g organic sultanas
Method
Put the grated apple in a bowl and add the oats, seeds, half the nuts and the cinnamon. Toss together well. Stir in the yogurt and 100ml cold water, cover and chill for several hours or overnight. Spoon the muesli into two bowls and top with the sliced banana, sultanas and remaining nuts.
Avocado & strawberry smoothie
PREP: 5 MINS no cook
EASY LEVEL
SERVES 2
A creamy breakfast-friendly blend that’s high in calcium and low in calories
Ingredients
½ avocado, stoned, peeled and cut into chunks
150g strawberry halved
4 tbsp low-fat natural yogurt
200ml semi-skimmed milk
lemon or lime juice, to taste
honey, to taste
Method
Put all the ingredients in a blender and whizz until smooth. If the consistency is too thick, add a little water.
Green fritters
PREP: 15 MINSCOOK: 15 MINS
EASY LEVEL
SERVES 2 (MAKES 6 FRITTERS)
A quick, easy and healthy breakfast that will keep you satisfied until lunch, with eggs and green vegetables such as broccoli and courgettes
Ingredients
140g courgettes, grated
3 medium eggs
85g broccoli florets, finely chopped
small pack dill, roughly chopped
3 tbsp gluten-free flour or rice flour
2 tbsp sunflower oil, for frying
Method
Squeeze the courgettes between your hands to remove any excess moisture, or tip onto a clean tea towel and twist it to squeeze out the moisture.
Beat the eggs in a bowl, add the broccoli, courgettes and most of the dill, and mix together. Add the flour, mix again and season.
Heat the oil in a non-stick frying pan. Put a large serving spoon of the mixture in the pan, then add 2 more spoonfuls so you have 3 fritters. Leave for 3-4 mins on a medium heat until golden brown on one side and solid enough for you to flip over, then flip over and leave to go golden on the other side. Repeat to make 3 more fritters (there is no need to add any more oil to the pan after the first batch). Scatter with the remaining dill to serve.
Smoky beans on toast
PREP: 5 MINSCOOK: 20 MINS – 30 MINS
EASY LEVEL
SERVES 1 GENEROUSLY
Forget shop-bought cans of baked beans, this homemade version is tastier and healthier, with an impressive 4 of your 5 a day.
Ingredients
½ tbsp olive oil, plus extra for drizzling
½ small onion, sliced
½ small red pepper, thinly sliced into strips
1 garlic clove, halved
227g can chopped tomatoes
½ tsp smoked paprika
2 tsp red wine vinegar
210g can butter beans or chickpeas, drained
¼ tsp sugar
1 slice seeded bread
a few parsley sprigs, finely chopped
Method
Heat the oil in a small pan, add the onion and pepper, and fry gently until soft, about 10-15 mins. Crush half the garlic and add this to the pan, along with the tomatoes, paprika, vinegar, beans, sugar and some seasoning. Bring to a simmer and cook for 10-15 mins or until slightly reduced and thickened.
Toast the bread, rub with the remaining garlic and drizzle with a little oil. Spoon the beans over the toast, drizzle with a little more oil and scatter over the parsley.
Summer porridge
PREP: 20 MINS no cook
EASY LEVEL
SERVES 2
A healthy, summery vegan porridge with jumbo oats and bright pink pomegranate seeds
Ingredients
300ml almond milk
200g blueberries
½ tbsp maple syrup
2 tbsp chia seeds
100g jumbo oats
1 kiwi fruit, cut into slices
50g pomegranate seeds
2 tsp mixed seeds
Method
In a blender, blitz the milk, blueberries and maple syrup until the milk turns purple. Put the chia and oats in a mixing bowl, pour in the blueberry milk and stir very well. Leave to soak for 5 mins, stirring occasionally, until the liquid has absorbed, and the oats and chia thicken and swell.
Stir again, then divide between two bowls. Arrange the fruit on top, then sprinkle over the mixed seeds. Will keep in the fridge for 1 day. Add the toppings just before serving.
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